Sleep paralysis – also known as sleep paralysis or sleep rigidity – is a special phenomenon that can be quite frightening for those affected. It is a state of immobility when falling asleep or waking up. Those affected are then unable to move their body and limbs. Speech may also be temporarily restricted during sleep paralysis. As this condition is experienced while fully conscious, sleep paralysis is a nightmarish experience that is often exacerbated by hallucinations and is therefore often perceived as threatening and dangerous. In order to better understand the phenomenon of sleep paralysis, we would like to shed light on the following questions in this article: How does sleep paralysis occur? Is sleep paralysis dangerous? And what can be done in the event of sleep paralysis?
How does sleep paralysis occur?
During sleep, we go through different sleep phases. Sleep paralysis occurs most frequently in the transition phase between wakefulness and sleep. This means either when falling asleep or waking up, especially in the phase of rapid eye movement, the so-called REM phase. In this phase, which is characterised by rapid eye movements and vivid dreams, muscle activity is blocked by the brain to prevent people from physically acting out their dreams. This temporary paralysis of the muscles by the brain is completely natural. It normally ends before we consciously wake up. However, this is not the case with sleep paralysis. In this case, the muscular paralysis is still in full swing while consciousness is already returning.
What are the signs of sleep paralysis?
The most striking feature of sleep paralysis is certainly the inability to move and speak while fully conscious. In addition, hallucinations of various kinds often occur, which can be auditory, visual or tactile. It is therefore possible to hear sounds or voices, see things or people or feel touches that are not real. These sensory illusions can cause great fear and panic in those affected and turn sleep paralysis into a nightmarish and threatening experience, even if it usually only lasts a few seconds to minutes.
Is sleep paralysis dangerous?
Sleep paralysis can be unsettling, unpleasant and frightening, but it is not usually dangerous. Accompanying symptoms – such as the feeling of pressure on the chest or threatening hallucinations – can trigger panic attacks. Some sufferers are very afraid of recurring sleep paralyses after the negative experience. The psychological stress impairs the quality of sleep, which increases the risk of future episodes.
However, sleep paralyses do not have a damaging effect on our bodies. The paralysis of the muscles during the REM phase is a natural protective mechanism of the body that only lasts for a short time. In order to reduce the fear of recurring sleep paralyses, it is important that those affected know that this phenomenon is harmless.
What are the causes of sleep paralysis?
The exact causes of sleep paralysis are not yet fully understood. However, it is known that there are certain factors that can increase the risk of sleep paralysis. These include lack of sleep, irregular sleep and a disturbed circadian rhythm. Shift workers not only have more frequent sleep problems due to their changing working hours, but are also more susceptible to sleep paralysis. You can find out more about this topic in our article Sleep problems with shift work – working when others are asleep. Jet lag, stress, psychological strain or genetic predispositions can also increase the risk. Sleeping on your back can also favour the occurrence of sleep rigidity. In addition, people with sleep disorders – especially narcolepsy or sleep apnoea – are more likely to suffer from sleep paralysis.
In fact, the phenomenon occurs more frequently in the population than one might initially assume. It is estimated that around 8 to 40% of people experience an episode of sleep paralysis at least once in their lives. However, the frequency varies greatly and depends on individual factors. The age group of younger adults and adolescents is more likely to be affected by one or more episodes of sleep paralysis because their sleeping habits are often irregular and their stress levels tend to be high.
What can be done to prevent sleep paralysis?
There are various ways to counteract sleep paralysis or minimise its frequency. One of the most effective measures is to improve sleep hygiene. This includes maintaining a regular sleep rhythm by going to bed and getting up at the same time every day. Creating a quiet and dark sleeping environment and choosing suitable bedding can also help to optimise the quality of sleep.
The Wellfoam cold foam mattress ensures a high level of comfort and adapts perfectly to the body, even in different sleeping positions. The soft Frieda® down pillow impresses with its excellent moisture management and is also suitable for allergy sufferers. We recommend the matching Frieda® down duvet, which is cosy, soft, light and wonderfully warm.
By the way: Our Frieda® bedding range is certified with the BLAUER ENGEL environmental seal, which recognises textiles that are produced in an environmentally friendly and sustainable way. The cover of Frieda® bedding is made from 100% organically grown cotton. For the filling, we use certified, white, new and European goose down and feathers from species-appropriate animal husbandry, which are traceable back to the egg and do not come from foie gras production.
Another important factor is the reduction of stress. Relaxation techniques such as meditation, yoga or breathing exercises can help to reduce stress levels and promote more restful sleep. It can also be helpful to establish a regular bedtime routine that includes relaxing activities such as reading or taking a warm bath.
For people who frequently suffer from sleep paralysis, it may be useful to change their sleeping position and sleep on their side instead of their back. In severe cases where sleep paralysis occurs regularly and interferes with daily life, it may be advisable to consult a doctor or sleep specialist.
